Fundamentals #5 Advanced Gymnastics

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Stay Strong CrossFit – Fundamentals


Coaches Choice Warm Up (No Measure)

2 Rounds

15 Wall Squats

40ft Inchworms

40ft Lateral Spider Lunge

20sec Pigeon Stretch/side

Remember our Breathing Technique

1) Arch your Back and Hold

2) Deep Breathe, Draw the belly in

3) Now do it together, sometimes it helps to over-exaggerate it

“Being strong is all about how well we can organize and hold the spine”


Pistols (Progressions)

1) Reverse Lunge (20/leg)

2) Single Leg Step up -No Heel (10/leg)

3) Pistol on a Box (10/leg)

4) Pistol (10/leg)


-The Adductor Squeeze

-The Crunch

-The Toe Hold


Muscle-ups (Progressions)

1) False Grip

2) Ring Row

3) The Transition

4) The bottom of the Dip

*Muscle Ups can be intimidating. If not, that is awesome but We still want you to record something positive in Wodify about Muscle Ups. A little technique goes a long way


Handstand Hold (Progressions)

Handstand hold
1) Feet on a Box

2) The Wall Walk

3) Headstand and Handstand

4) Free Holds

Handstand Push-ups (Progressions)

1) Piked Push up

2) Knees on Box

3) Feet on Box

4) Abmat HSPU

5) Kipping HSPU

Handstand Walk (Progressions)

1) Pike Walks

2) Wall Walks

3) Shoulder Taps on Wall while Braced

4) HS Walking


Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Cal Row

10 Sit ups

10 Wallballs